Macro – Extended Conditioning Emphasis – Week 11 of 12

Micro – Running Emphasis – Week 3 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – 6 minute AMRAP:

    • 4 Alternating, Underswitch to Crab Reach

    • 6 Plank To Down Dog With Pause

    • 8 Cossack Lunge

  • C – Movement specific review/instruction – Snatch

  • D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2a) 20:00 – 29:00 – Every 1:00 x 9 sets:

1 Muscle Snatch +

1 Hang Muscle Snatch +

1 Heaving Snatch Balance

Use this to work on understanding proper bar-path and to prep yourself for the next complex.

2b) 30:00 – 42:00 – Every 1:30 x 8 sets:

1 Halting Snatch High-Pull +

1 Hang Snatch w/Pause in Catch

+

1 Snatch

Both reps full Squat. Drop the bar and reset on the floor after the Hang Snatch. For the High-Pull halt at the knee for 2-3 seconds before finishing the lift.

2c) 42:00 – 50:00 – Every 2:00 x 4 sets:

10 Single Arm Cuban Press

20 second Ring Dip Support

30 Alternating Mountain Climbers

Some new movements for most here. Take your time and focus on getting them dialed in right.

2d) 53:00 – 60:00 – 7 minute AMRAP:

4 Strict Chin-ups

8 Alternating Pistol Squats

32 Double-unders

Scale as needed.

Accessory:

3) Monostructural Conditioning – Ski Erg:

A – Every 1:00 x 10 sets 12/8 Calories Easy

B – 6 sets of  – 300m Easy + 150m Moderate + 100m Sprint – Rest 2 minutes

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Focus on consistent efforts on each of your respective pieces/paces.

4) Weightlifting – Bamboo Bar Snatch Strict Press: 4 Reps Every 1:00 x 10 sets

Keep it light, focus on good control.

5) Gymnastics – False Grip Ring Pull-up: 7 sets of 3

Rest 90-120 seconds between sets. Add load as deemed fit.

6) Skills – Box Breathing: 5 minutes

7) Trunk – Kettlebell Windmill: 4 sets of 7/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

8) Accessory – Single Arm D-Handle Cable Pull-Down: 5/side Every 1:00 x 10 sets

Keep it light and focus on a good hard contraction at the peak of the movement.

9) Pre-Hab – Every 1:00 x 12 sets:

Station 1 – 5/side Lateral Single Arm Lat Press Down

Station 2 – 10 Crossover Symmetry Face Pulls

Station 3 – 30 second Glute Bridge Hold

Focus on clean movement and good activation.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE